Off to the witchdoctor this morning for a checkup. Some needling, cracking and general witchdoctor-like behaviour later, I was on my way to work. Basically he is happy with my shins and thinks that the tightness that I've had in my calves the last few days and the ITB issue may be a side effect of my shins settling down. I've also got instructions to get 2 x 30mins massages concentrating solely on my lower legs 7 days apart before I see him again in 2 weeks...lucky that I've already got one booked in for next Tuesday !
Back to see Satan at 2pm for another upper body circuit consisting of:
* push/pull thingys on the "danger Will Robinson" machine
* push-ups
* straight arm planks
* dumbbell reverse flyes
* crunches,
repeated 3 times. It was a tough session - the push-ups after the push/pull thingy were an absolute killer. I was feeling a bit tired today - not surprisingly after a late night at dinner and an early start.
Operation 21/31 is off to a flying start. I've been chatting with Lil Elf about the Central Coast Half and Elf has very kindly offered to help me with my program (and to make sure I don't chicken out!) in exchange for keeping her accountable and motivated with her training for the event. We are also going to run together once a week during lunch. I'm really excited and looking forward to it.
I'm looking forward to my spin class with SSI on Friday. I've done very little cardio since C2S (unlike my preparation for the C2S) so I'm feeling rather anxious about the 9kms - but definitely looking forward to it nonetheless !
Wednesday, August 31, 2005
Tuesday, August 30, 2005
Beautiful day
Magnificent morning in Sydney today to walk to work (once I eventually dragged my butt out of bed). It was almost balmy - I took my jacket off about after 20mins and walked the rest of the way in a short sleeve t-shirt; the first time I've done that this side of winter. A fantastic way to start the day - approx. 8kms; 1hr 5mins.
Due to dinner with friends tonight, I've had to shake up the program (yet again) - so I'm off to spin at 1.40pm to try and burn off some calories before Indian food tonight (yum!).
Well you'd think that, by this age, I would be able to read a gym timetable.......it turns out I'm not capable of it today. Misread the time of the spin class so as I arrived at the gym at lunch, it was just ending. Grrrrrr. So after getting on the bike to warm up (and think through my options), I decided to do a lower body weights session (which means I'll have to move Satan's appointment from tomorrow 'cause she will have a lower body session lined up for me). A circuit consisting of:
* lunges with front foot on a bench
* lunges with back foot on a beach
* hamstring curls
* inclined squat machine,
repeated twice followed by 3 of my physio-ordered glute exercises (also repeated twice). It's been a long time since I last did this session and I was surprised by my increase in strength during that time. Legs felt like jelly walking down the stairs afterwards - that's always a good sign !!
Off to see the witchdoctor in the morning...
Due to dinner with friends tonight, I've had to shake up the program (yet again) - so I'm off to spin at 1.40pm to try and burn off some calories before Indian food tonight (yum!).
Well you'd think that, by this age, I would be able to read a gym timetable.......it turns out I'm not capable of it today. Misread the time of the spin class so as I arrived at the gym at lunch, it was just ending. Grrrrrr. So after getting on the bike to warm up (and think through my options), I decided to do a lower body weights session (which means I'll have to move Satan's appointment from tomorrow 'cause she will have a lower body session lined up for me). A circuit consisting of:
* lunges with front foot on a bench
* lunges with back foot on a beach
* hamstring curls
* inclined squat machine,
repeated twice followed by 3 of my physio-ordered glute exercises (also repeated twice). It's been a long time since I last did this session and I was surprised by my increase in strength during that time. Legs felt like jelly walking down the stairs afterwards - that's always a good sign !!
Off to see the witchdoctor in the morning...
Monday, August 29, 2005
Operation 21/31 commences...
Walking into work this morning proved to be a logistical nightmare so instead I caught the bus and took extra stuff (suits/shoes etc) into the office so I can walk into work tomorrow without carrying half my wardrobe.
Again no niggles from the ITB today. I went to bed last night wrapped in volarin and glad wrap just in case (such a sexy look…not!) and have done lots of stretches throughout the course of the day.
Headed off to see Satan at 2pm for an upper body session. On Saturday night, I think I slept on my dodgy shoulder the wrong way and it was sore all day yesterday. However it felt much better this morning and wasn’t a problem during this session. T’was a circuit of:
* assisted chin ups
* push ups
* rotator cuff moves
* a new killer ab move
* bicep curls
* dumbbell reverse flyes,
repeated twice. A tough session but I felt strong – better than I have recently.
Since C2S the idea of doing a Half has been, in my own mind, a much more achievable goal. Cirque said to me last night that it is my mind (and not my body) that is holding me back. She’s right (thank you C). The number of times I’ve caught myself today thinking “I can’t” is amazing – I never realised until today just how many self-limiting and negative thoughts I have about running (probably) on a daily basis. Stoopid really – I’m fit and strong thanks to all the cross training that I’ve done and even with the lack of mileage, at C2S I ran 14kms reasonably comfortably. So today I’ve set myself a goal – called “Operation 21 by 31” – being 21(.2)kms by my *gulp* 31st birthday. That gives me 5 ½ months to build up slowly to a Half. As it seems that I tend to work better under the “program, what program?” approach, I’m not setting a goal race just yet but it is likely to be either the Central Coast Half in December or one of the SMC races. So stay tuned – I’m on my way…
Again no niggles from the ITB today. I went to bed last night wrapped in volarin and glad wrap just in case (such a sexy look…not!) and have done lots of stretches throughout the course of the day.
Headed off to see Satan at 2pm for an upper body session. On Saturday night, I think I slept on my dodgy shoulder the wrong way and it was sore all day yesterday. However it felt much better this morning and wasn’t a problem during this session. T’was a circuit of:
* assisted chin ups
* push ups
* rotator cuff moves
* a new killer ab move
* bicep curls
* dumbbell reverse flyes,
repeated twice. A tough session but I felt strong – better than I have recently.
Since C2S the idea of doing a Half has been, in my own mind, a much more achievable goal. Cirque said to me last night that it is my mind (and not my body) that is holding me back. She’s right (thank you C). The number of times I’ve caught myself today thinking “I can’t” is amazing – I never realised until today just how many self-limiting and negative thoughts I have about running (probably) on a daily basis. Stoopid really – I’m fit and strong thanks to all the cross training that I’ve done and even with the lack of mileage, at C2S I ran 14kms reasonably comfortably. So today I’ve set myself a goal – called “Operation 21 by 31” – being 21(.2)kms by my *gulp* 31st birthday. That gives me 5 ½ months to build up slowly to a Half. As it seems that I tend to work better under the “program, what program?” approach, I’m not setting a goal race just yet but it is likely to be either the Central Coast Half in December or one of the SMC races. So stay tuned – I’m on my way…
Sunday, August 28, 2005
ITB update no. 2
Happy to report (again) that my knee has been fine today - no problems even when walking down stairs. Woohoo.
Apart from my physio-ordered glute exercises and stretches, today was a rest day. My calves were a bit tight after yesterday's walk around the hills near home so apart from a good stretch, I've given them a rest today and will do my calf/tibial exercises tomorrow.
So the week in review - another "eventful" week:
Weights: 3
Pilates: 1
Walk: 1
Run: 1
Days off work sick: 1.5
Witchdoctors: 1
Physios: 1
Hopefully the week ahead can be a little less "eventful":
Monday: walk to work + Satan + calf/tibial exercises
Tuesday: spin (30mins) + pilates
Wednesday: witchdoctor (for shins checkup) + Satan
Thursday: physio (ITB) - otherwise a rest day
Friday: spin (2 x 30mins)
Saturday: run (20mins) (hopefully)
Sunday: walk (45mins)
Apart from my physio-ordered glute exercises and stretches, today was a rest day. My calves were a bit tight after yesterday's walk around the hills near home so apart from a good stretch, I've given them a rest today and will do my calf/tibial exercises tomorrow.
So the week in review - another "eventful" week:
Weights: 3
Pilates: 1
Walk: 1
Run: 1
Days off work sick: 1.5
Witchdoctors: 1
Physios: 1
Hopefully the week ahead can be a little less "eventful":
Monday: walk to work + Satan + calf/tibial exercises
Tuesday: spin (30mins) + pilates
Wednesday: witchdoctor (for shins checkup) + Satan
Thursday: physio (ITB) - otherwise a rest day
Friday: spin (2 x 30mins)
Saturday: run (20mins) (hopefully)
Sunday: walk (45mins)
ITB update no. 1
I inadvertently tested out my ITB this morning. As I set out on my walk this morning, I decided to check out a new section of the trail near my home that was recently opened. It turned out to have lots of steps - all down....however it seems that last nights intensive treatment of heat packs, stretches, massage, anti-inflams and using a rolled-up towel on my ITB (ouch) have worked because while my ITB is still very tight, I've not had any niggles in knee today (even when walking down steps!). Needless to say my mood has improved somewhat (after feeling very down yesterday). Don't worry - I'm not going to hit the road too early. I plan to keep up the heat pack/stretches/massage/anti-inflam/towel treatment on Sunday and Monday before doing a spin class on Tuesday and (hopefully) going for a short run about Wednesday or Thursday next week. Once again, a crap preparation for an event (Blackmores is 2 weeks tomorrow) but I don't have any choice right now.
Summary - 1 x walk of 45mins today. Glute + calve/tibial exercises tomorrow, otherwise a rest day.
Summary - 1 x walk of 45mins today. Glute + calve/tibial exercises tomorrow, otherwise a rest day.
Friday, August 26, 2005
Grrrrr
Thursday 25 August (continued)...
Well I must have been in a zen-like mood last night when I wrote yesterday's entry (either that or it was the glass of red that I had) because I completely forgot that I also had a session with Satan yesterday afternoon. There is however no way I can forget about it today - I have discovered my adductors !
Session with Satan at 3pm yesterday who had a lower body/abs circuit session lined up for me (modified slight to take account of my stoopid ITB) consisting of:
* lunge with knee lift
* a glute exercise
* prone hold straight arms
* a new (and particularly punishing) exercise for my adductors involving a swiss ball which is no doubt the reason I have discovered my adductors today (don't know the name; might have to draw a picture);
* crunches,
repeated 3 times. I am really feeling this session today - I lurve that !
Friday 25 August
My knee hurts when I walk down steps today (and there is a slight niggle when walking on the flat) so I canned my usual Friday morning spin class and, given that it's only 2 weeks until the Blackmores event, have decided to obey my physio and not run for a week in an effort to get my leg right in time for the 9km. Very sad about missing the STaR on Sunday. Was really looking forward to it :-(
Headed to the gym before work for an upper body weights session - a circuit consisting of:
* single arm lat pulldowns
* cable reverse flyes
* seated rows
* bicep curls
* tricep pushdowns
* rotator cuff stuff
* abs,
repeated x 2. Followed this up with 2 sets of each of the 4 physio-ordered exercises for my lazy glutes (which seem to be causing the ITB to do all the work). My butt hurts now.
New plan for the weekend - 2 x 45mins walks up and down the hills near home + phyio-ordered glute exercises again on Sunday. (Edit: must not neglect my shins so calf/tibial exercises tonight - Friday - and again on Sunday). Hopefully I can get in a couple of spin classes next week...
Well I must have been in a zen-like mood last night when I wrote yesterday's entry (either that or it was the glass of red that I had) because I completely forgot that I also had a session with Satan yesterday afternoon. There is however no way I can forget about it today - I have discovered my adductors !
Session with Satan at 3pm yesterday who had a lower body/abs circuit session lined up for me (modified slight to take account of my stoopid ITB) consisting of:
* lunge with knee lift
* a glute exercise
* prone hold straight arms
* a new (and particularly punishing) exercise for my adductors involving a swiss ball which is no doubt the reason I have discovered my adductors today (don't know the name; might have to draw a picture);
* crunches,
repeated 3 times. I am really feeling this session today - I lurve that !
Friday 25 August
My knee hurts when I walk down steps today (and there is a slight niggle when walking on the flat) so I canned my usual Friday morning spin class and, given that it's only 2 weeks until the Blackmores event, have decided to obey my physio and not run for a week in an effort to get my leg right in time for the 9km. Very sad about missing the STaR on Sunday. Was really looking forward to it :-(
Headed to the gym before work for an upper body weights session - a circuit consisting of:
* single arm lat pulldowns
* cable reverse flyes
* seated rows
* bicep curls
* tricep pushdowns
* rotator cuff stuff
* abs,
repeated x 2. Followed this up with 2 sets of each of the 4 physio-ordered exercises for my lazy glutes (which seem to be causing the ITB to do all the work). My butt hurts now.
New plan for the weekend - 2 x 45mins walks up and down the hills near home + phyio-ordered glute exercises again on Sunday. (Edit: must not neglect my shins so calf/tibial exercises tonight - Friday - and again on Sunday). Hopefully I can get in a couple of spin classes next week...
Thursday, August 25, 2005
It's all worth it...
I struggled to get my butt out of bed this morning but eventually I did and set out for an easy 20min run around the streets near home. Only my second run on the road (as opposed to softer surfaces like the treadmill and trails) in months and I'm happy to report that once I warmed up, my shins were fine. However I did develop a niggle in my RH knee....Grrrr.... The afternoon of C2S and briefly on the following day, I had a sharp niggle in my RH knee only when walking down stairs. It went away and I thought nothing more of it. Until this morning. So as a zen-like person, I took myself immediately off to see my physio (unfortunately I couldn't get out to see the witchdoctor) who poked around and declared the dreaded letters "ITB". Grrrr. So it's back to the heat packs, stretches, exercises for my lazy glutes and (the worst part) no running for a week. Grrrr. I was so looking forward to running on Sunday.... Half of my brain is telling me to run anyway but the other sensible/conservative/boring side is, of course, telling me not to....
Had I written this earlier today, it would have become a vent about the crappy day I had - just one of those days where everything that could go wrong, did (my ITB issue is just one in a long list of crappiness about today)....but I'm not going to vent. I was sitting here tonight watching Lost with ice on my shins (standard protocol now) and a heat pack on my ITB. But I can honestly say that today I have not for a second thought to myself "Is it all worth it ?" All the heat packs, ice treatments, physio and witchdoctor visits, stretches and strengthening exercises will be worth it if even only once more in my lifetime I experience something similiar to my post-C2S glow. And I know I will have many more experiences like that - so it is all worth it!
Had I written this earlier today, it would have become a vent about the crappy day I had - just one of those days where everything that could go wrong, did (my ITB issue is just one in a long list of crappiness about today)....but I'm not going to vent. I was sitting here tonight watching Lost with ice on my shins (standard protocol now) and a heat pack on my ITB. But I can honestly say that today I have not for a second thought to myself "Is it all worth it ?" All the heat packs, ice treatments, physio and witchdoctor visits, stretches and strengthening exercises will be worth it if even only once more in my lifetime I experience something similiar to my post-C2S glow. And I know I will have many more experiences like that - so it is all worth it!
Tuesday, August 23, 2005
Yuk
Woke up this morning feeling very ordinary - and it went downhill from there.
I went off to see the witchdoctor again this morning for some acupuncture on my tibial muscles. WD also adjusted my ankles - over the last week I felt like I couldn't get a good stretch in my soleus (what's the plural?) because of a lack of mobility in my ankles. Tendons around my ankles are a bit tender now but should be right in the morning.
Despite feeling like shite, I went to the pilates class at 12.10pm. I have now found a Satantic Pilates Instructor (SPI). Yikes !
Left work at 3pm to head home today - gradually felt worse all day; like I'm fighting off a cold/flu so I went home to sleep (mind you at 6.30pm tonight I had to check an advice to a client - there is no escape....). Funny - the reason I most hate being sick is not because I feel like shite but because I miss out on exercise. Yes, my name is Jen and I am an exercise-aholic...
I went off to see the witchdoctor again this morning for some acupuncture on my tibial muscles. WD also adjusted my ankles - over the last week I felt like I couldn't get a good stretch in my soleus (what's the plural?) because of a lack of mobility in my ankles. Tendons around my ankles are a bit tender now but should be right in the morning.
Despite feeling like shite, I went to the pilates class at 12.10pm. I have now found a Satantic Pilates Instructor (SPI). Yikes !
Left work at 3pm to head home today - gradually felt worse all day; like I'm fighting off a cold/flu so I went home to sleep (mind you at 6.30pm tonight I had to check an advice to a client - there is no escape....). Funny - the reason I most hate being sick is not because I feel like shite but because I miss out on exercise. Yes, my name is Jen and I am an exercise-aholic...
Monday, August 22, 2005
Indulgence.....
Yes, that word sums up my weekend. Lots of food, lots of wine and not a lot of sleep (and very little exercise for that matter....). It was great! A lovely way to end a recovery week but now it's time to do some work. It's funny - I woke up this morning feeling very skinny but by lunch I was (and now am) feeling like a hefalump. I know it's all in my mind but still.... Anyhoo 3 days off-line and I've come back to an overload of race reports and blog updates to read through - such an inspiring way to start a week ! W2B sounds like a great race - looking forward to it in the years to come...
Off to the gym for an upper body weights session with Satan at 2pm. A circuit consisting of:
* assisted chin ups
* rotator cuff stuff
* straight arm prone holds
* barbell bicep curls
* dumbbell reverse flyes,
repeated 3 times. My arms felt like jelly afterwards - love it.
The week ahead:
Tuesday: an appointment with a witchdoctor + pilates class + 20mins run
Wednesday: walk to work (1 hour) + Satan
Thursday: 25mins run
Friday: spin (2 x 30mins classes back to back)
Saturday: rest
Sunday: I've just agreed to go to the 7am STaR group being hosted by the lovely Bernie for 12kms at 6min/km pace.....OMG.....
So moving ahead - I had sat down earlier this evening and developed a plan to build up over the next 10 weeks (including a couple of recovery weeks) before starting on a PC Half marathon training program....Sunday's STaR doesn't quite fit the plan but I don't have any shin problems at the moment and it has been guru-sanctioned so I will be there for my first Striders run...
Off to the gym for an upper body weights session with Satan at 2pm. A circuit consisting of:
* assisted chin ups
* rotator cuff stuff
* straight arm prone holds
* barbell bicep curls
* dumbbell reverse flyes,
repeated 3 times. My arms felt like jelly afterwards - love it.
The week ahead:
Tuesday: an appointment with a witchdoctor + pilates class + 20mins run
Wednesday: walk to work (1 hour) + Satan
Thursday: 25mins run
Friday: spin (2 x 30mins classes back to back)
Saturday: rest
Sunday: I've just agreed to go to the 7am STaR group being hosted by the lovely Bernie for 12kms at 6min/km pace.....OMG.....
So moving ahead - I had sat down earlier this evening and developed a plan to build up over the next 10 weeks (including a couple of recovery weeks) before starting on a PC Half marathon training program....Sunday's STaR doesn't quite fit the plan but I don't have any shin problems at the moment and it has been guru-sanctioned so I will be there for my first Striders run...
Friday, August 19, 2005
Let's go to the moon baby...
Legs/shins are feeling fine after last nights session - though I am feeling rather tired and flat this morning (but yes, I'm still smiling). Up early for an upper body weights session in the gym before work. I had planned on doing the spin class with SSI but after yesterday's double leg day, I decided to give my legs a break.
So, this morning was an upper body circuits consisting of:
* single arm lat pulldowns
* (cable machine) single arm reverse flyes
* seated row
* bicep curls
* single arm tricep pushdowns
* ab work,
repeated twice. I was able to increase the weights on all of the exercises so it proved to be a tough session. Arms are feeling like jelly now. Love it !!
A rest day tomorrow before a run on Sunday. I'm heading out west tonight which means a weekend full of great food, wine and company! A nice way to end a recovery week.
So, this morning was an upper body circuits consisting of:
* single arm lat pulldowns
* (cable machine) single arm reverse flyes
* seated row
* bicep curls
* single arm tricep pushdowns
* ab work,
repeated twice. I was able to increase the weights on all of the exercises so it proved to be a tough session. Arms are feeling like jelly now. Love it !!
A rest day tomorrow before a run on Sunday. I'm heading out west tonight which means a weekend full of great food, wine and company! A nice way to end a recovery week.
Thursday, August 18, 2005
Yep, still on cloud 9.....
Wednesday 17 August
Dinner last night with Owl, Lulu and Mr Lulu (aka Wine Trail Runner) was great; celebrating our C2S run and planning our attack on it next year from the A2 group. Next year's goal is sub-85mins which should move us up about 8,000 places !!
Up very early for a 6.30am appointment with the witchdoctor. Very, very interesting. Basically, the witchdoctor is satisfied that my shin problems weren't/aren't due to structural/biomechanical reasons but instead due to a muscle imbalance between my calves and tibial muscles (Sunday's run would suggest that this imbalance is slowly, but certainly, being rectified) so that was good news. A few (12 I think) needles and some cracking of my ankles (yikes) I was on my way to work. My left ankle was a bit tender afterwards but it settled down as the day went on. With a long boozy lunch with clients and dinner with the Owl, t'was otherwise a rest day.
Thursday 18 August
A much needed sleep-in this morning before seeing Satan at lunch for my first 'real' workout since Sunday and yes, you guessed it - she had a lower body session lined up for me; a circuit of:
* lunges with a front knee lift;
* adductor and abductor exercises;
* prone hold with straight arms; and
* rotator cuff stuff,
repeated twice. However I did get to tell my C2S story again :-) A good session; the lunges were ok but my adductors/abductors were feeling a little tired today.
I headed back to the gym tonight for an (easy) cardio session which I would normally have done this morning: 15mins run (7mins/km pace) followed by 15mins bike (L5 @ RPMs). My first run since Sunday. Shins are fine; no tenderness but I've iced them tonight just to be sure. Happy days.
And yes, I'm still smiling (not to mention consulting my guru to develop a 'plan'....stay tuned!)
Dinner last night with Owl, Lulu and Mr Lulu (aka Wine Trail Runner) was great; celebrating our C2S run and planning our attack on it next year from the A2 group. Next year's goal is sub-85mins which should move us up about 8,000 places !!
Up very early for a 6.30am appointment with the witchdoctor. Very, very interesting. Basically, the witchdoctor is satisfied that my shin problems weren't/aren't due to structural/biomechanical reasons but instead due to a muscle imbalance between my calves and tibial muscles (Sunday's run would suggest that this imbalance is slowly, but certainly, being rectified) so that was good news. A few (12 I think) needles and some cracking of my ankles (yikes) I was on my way to work. My left ankle was a bit tender afterwards but it settled down as the day went on. With a long boozy lunch with clients and dinner with the Owl, t'was otherwise a rest day.
Thursday 18 August
A much needed sleep-in this morning before seeing Satan at lunch for my first 'real' workout since Sunday and yes, you guessed it - she had a lower body session lined up for me; a circuit of:
* lunges with a front knee lift;
* adductor and abductor exercises;
* prone hold with straight arms; and
* rotator cuff stuff,
repeated twice. However I did get to tell my C2S story again :-) A good session; the lunges were ok but my adductors/abductors were feeling a little tired today.
I headed back to the gym tonight for an (easy) cardio session which I would normally have done this morning: 15mins run (7mins/km pace) followed by 15mins bike (L5 @ RPMs). My first run since Sunday. Shins are fine; no tenderness but I've iced them tonight just to be sure. Happy days.
And yes, I'm still smiling (not to mention consulting my guru to develop a 'plan'....stay tuned!)
Tuesday, August 16, 2005
It's official !!
Garth the Garmin recorded-time on Sunday was 91.52 - my official time was 98.32 for (equal) 20,296th place!!! That should move us up to the A2 group next year. Woohoo!!!
And yes, I'm still smiling!
And yes, I'm still smiling!
Walk this way...
This sounds silly and I'm almost embarrassed to confess it but this thought occurred to me yesterday - "OMG I ran for 90mins yesterday!" Yes, I'm still grinning and still shaking my head in disbelief....
A leisurely (albeit chilly) walk to work this morning to stretch out my legs (approx. 8kms; 1hr 12mins as opposed to the usual 1hr 2mins). My quads (which stiffened up considerably after sitting on my butt all day at work yesterday) are still sore but improving. RH hip and calves/shins are fine. Happy days.
The delightful Mr and Mrs Lulu have invited The Owl and I to their place for dinner tonight so we can celebrate our C2S triumph - looking forward to it!!
A leisurely (albeit chilly) walk to work this morning to stretch out my legs (approx. 8kms; 1hr 12mins as opposed to the usual 1hr 2mins). My quads (which stiffened up considerably after sitting on my butt all day at work yesterday) are still sore but improving. RH hip and calves/shins are fine. Happy days.
The delightful Mr and Mrs Lulu have invited The Owl and I to their place for dinner tonight so we can celebrate our C2S triumph - looking forward to it!!
Monday, August 15, 2005
The morning after.....
How long does the "runner's high" last? Because I am still smiling and still shaking my head after yesterday's run....I still can't believe it! A Half now feels like a realistic and achievable goal (but not one I'm setting my sights on it... just yet)
Last night I spent 30mins stretching before icing my shins. This morning I'm a bit tired but my shins are fine - no tenderness in my shins nor any tightness in my calves. Happy days. My quads are a bit sore and my RHS hip is a little tight and tender - but nothing that a day or two of rest won't fix.
A rest day today - might have a bubble bath tonight before doing 30mins of stretching and will walk (slowly) into work tomorrow morning to stretch my legs out a bit.
I forgot to mention last week that my number for the Blackmores 9kms arrived last week - #7237. Bring it on.
Last night I spent 30mins stretching before icing my shins. This morning I'm a bit tired but my shins are fine - no tenderness in my shins nor any tightness in my calves. Happy days. My quads are a bit sore and my RHS hip is a little tight and tender - but nothing that a day or two of rest won't fix.
A rest day today - might have a bubble bath tonight before doing 30mins of stretching and will walk (slowly) into work tomorrow morning to stretch my legs out a bit.
I forgot to mention last week that my number for the Blackmores 9kms arrived last week - #7237. Bring it on.
Sunday, August 14, 2005
The runner's high....
Very long post warning…..this has taken me a long time to write. My mind is all over the place at the moment (and I’m very tired!).
First of all – I have to thank CR’s amazing blogging community who have been so supportive, encouraging and inspiring.
So this is what a runner’s high feels like. Why didn’t y’all tell me about it ?? I’ve been grinning like the proverbial Cheshire Cat all afternoon. What an amazing day.
A big day of firsts for me: my first fun run and my longest run ever, both in time (previously 58mins) and distance (previously 8kms). What 10% rule ??
As I’ve previously mentioned in my blog, because of my shin problems and lack of (running) training, I had set myself the goal of simply enjoying the day and to walk in the event that my fitness meant I wasn't able to keep up with my companions or my shins decided they didn’t want to play (particularly given that I haven’t run on a hard surface in months now). A negative approach I know but nothing in my training leading up the event even suggested/hinted at how my day would turn out.
It turned out to be a day of personal discoveries for me: I am so very much fitter than I thought I was (no doubt thanks to the two satanic influences in my life – Satan and the Satanic Spin Instructor) and perhaps for the first time I felt like a runner, particularly because we ran the whole way and powered (well, ran slowly, comfortably and strongly at least) up HBH & and the hills beyond...
Where to start. I met the delightful Wobbly Man for the first time on Saturday afternoon when I met up with The Owl and him for a drink. I must admit to feeling a little anxious about the run in the last day or two but I woke up at 6am this morning completely rested and relaxed. I decided to go with a modified version of my usual breakfast – a bowl of porridge with 2 pieces of white toast (ick) with honey (yum). A lot of food yes and at 8am I was thinking it was perhaps too much – but by 9.30am I was peckish so I think it worked well (though I will skip the porridge for earlier, shorter races in the future). Mr Jen and I caught the bus to North Sydney and walked down to Milsons Point to meet Wobbly Man at 7.40am to walk across the bridge. It was a stunning morning on the Harbour. Very still and not as cold as it has been over the last few days.
After arriving in the city, Wobbly Man and I left Mr Jen to register and headed over to College Street to drop our bags off and to meet our running companions for the morning The Owl, Caro and Lulu. Wobbly Man had very kindly offered to pace The Owl and I. While we were waiting in the queue, the conversation soon turned to the state of my shins. The Owl, Lulu and Caro then decided to pay homage, and send good thoughts, to my shins (which worked it seemed!). By far the funniest moment of the day. After a long wait in the toilet queue, we positioned ourselves in the middle of the road and waited for the gun. It took us almost 5 minutes to get around the corner and into Williams Street. The mass of humanity headed up Williams Street was an incredible sight.
Wobbly Man took the lead at ducking, weaving and side-stepping our way up Williams Street. It took me a while to warm up and to feel comfortable but soon I settled in – as much as that is possible during the C2S. Somewhere around Double Day a niggle developed in my LHS shin. Grrrr. Of course I thought that my shins had already had enough and that I would soon be waving my companions off into the distance. Well, the strangest thing happened. It went away. Never before has a shin-niggle gone away. Happy days. My LHS calf was feeling a little tight as we passed through Rose Bay so The Owl and I stopped to stretch (one for all…) before tackling HBH. Caro and Lulu at this stage ran off into the distance and powered up the Hill.
I have to admit (and I feel almost like I shouldn’t be saying this) and it was no doubt due to our very comfortable (read: slowish) pace, I never really felt pushed or uncomfortable during the second half of the run. This is no doubt thanks to the support and pacing efforts of Wobbly Man and that The Owl and I ran most of it side-by-side or one of us just slightly in front of the other. Without the support of both, I would not have achieved what I did today.
We slowly ticked off the kms and counted down until 13km where we knew the cheersquad would be. It was wonderful to see – and hear – them as we went past. Wobbly, Owl and I made a pinkie-swear somewhere (early) in the second half that we would finish together. We caught Lulu not far from the finish and we all finished hand-in-hand. An amazing experience
I, of course, forgot to turn my watch off. The timing card read 106.40 but Garth tells us it was closer to 91.52. Once we passed through the drinks station, I left them to go and collect my bags. As I headed over to the grass to stretch for 20mins I bumped into the cheersquad and met my shin splint mentor Gronk for the first time and said hello to Tesso, Superflake and JD. After a stretch, some jellybeans and a banana, I had planned to go and stand in the water for 10mins to give my shins a bit of relief. I lasted a grand total of 1min. It was just too cold. And I managed to get my butt drenched in the process. So I headed over to the Striders tent for a chat and met (albeit) briefly Nick, CJ, Flash Duck and Aki. It was then off to the pub for a quiet drink where I finally tracked down Mr Jen and found out that we only just caught him. He ran a 107.?? so we must have passed him very close to the finish line. Mr Jen and I left the pub and caught up with friends for a meal, before heading home.
I’m still find myself shaking my head. My run today so was far beyond what I expected and what I thought I was capable of. I am almost astounished.
And how did I feel now? Bloody brilliant and bloody tired. My only ‘niggle’ is that my RHS hip flexor is a little tight. My shins are fine, good, excellent in fact – no tenderness at all. I can’t believe it (but I will ice them tonight just to be sure...) I can't begin to decribe how happy I am.
So my incredible week in review (it’s been an emotional rollercoaster this week):
Walk: 1 (1 hour)
Spin: 1
Satan: 2
Cardio: 2 x 30mins
(Edit: I can't believe I left this out)
Running: 1 (14kms non-stop baby!)
The week ahead:
Satan is away until Wednesday this week – so in light of today’s efforts I’ve decided on a recovery week:
Monday: rest
Tuesday: walk to work (1 hour) + pilates
Wednesday: appointment with the witchdoctor – otherwise a rest day
Thursday: walk to work (1 hour) + Satan
Friday: spin (30mins)
Saturday: rest
Sunday: run (20mins)
So a question for the wonderfully wise CR-blogging community – where on earth do I go with my training now ??? My last week of solid running consisted of 15min/23mins/25mins Tuesday/Thursday/Saturday. However today I ran 14kms reasonably comfortably. Do I go back to, and continue to build on, my existing program or do I bump it up ???? Help.
Off to bed. Very sleepy now :-D
First of all – I have to thank CR’s amazing blogging community who have been so supportive, encouraging and inspiring.
So this is what a runner’s high feels like. Why didn’t y’all tell me about it ?? I’ve been grinning like the proverbial Cheshire Cat all afternoon. What an amazing day.
A big day of firsts for me: my first fun run and my longest run ever, both in time (previously 58mins) and distance (previously 8kms). What 10% rule ??
As I’ve previously mentioned in my blog, because of my shin problems and lack of (running) training, I had set myself the goal of simply enjoying the day and to walk in the event that my fitness meant I wasn't able to keep up with my companions or my shins decided they didn’t want to play (particularly given that I haven’t run on a hard surface in months now). A negative approach I know but nothing in my training leading up the event even suggested/hinted at how my day would turn out.
It turned out to be a day of personal discoveries for me: I am so very much fitter than I thought I was (no doubt thanks to the two satanic influences in my life – Satan and the Satanic Spin Instructor) and perhaps for the first time I felt like a runner, particularly because we ran the whole way and powered (well, ran slowly, comfortably and strongly at least) up HBH & and the hills beyond...
Where to start. I met the delightful Wobbly Man for the first time on Saturday afternoon when I met up with The Owl and him for a drink. I must admit to feeling a little anxious about the run in the last day or two but I woke up at 6am this morning completely rested and relaxed. I decided to go with a modified version of my usual breakfast – a bowl of porridge with 2 pieces of white toast (ick) with honey (yum). A lot of food yes and at 8am I was thinking it was perhaps too much – but by 9.30am I was peckish so I think it worked well (though I will skip the porridge for earlier, shorter races in the future). Mr Jen and I caught the bus to North Sydney and walked down to Milsons Point to meet Wobbly Man at 7.40am to walk across the bridge. It was a stunning morning on the Harbour. Very still and not as cold as it has been over the last few days.
After arriving in the city, Wobbly Man and I left Mr Jen to register and headed over to College Street to drop our bags off and to meet our running companions for the morning The Owl, Caro and Lulu. Wobbly Man had very kindly offered to pace The Owl and I. While we were waiting in the queue, the conversation soon turned to the state of my shins. The Owl, Lulu and Caro then decided to pay homage, and send good thoughts, to my shins (which worked it seemed!). By far the funniest moment of the day. After a long wait in the toilet queue, we positioned ourselves in the middle of the road and waited for the gun. It took us almost 5 minutes to get around the corner and into Williams Street. The mass of humanity headed up Williams Street was an incredible sight.
Wobbly Man took the lead at ducking, weaving and side-stepping our way up Williams Street. It took me a while to warm up and to feel comfortable but soon I settled in – as much as that is possible during the C2S. Somewhere around Double Day a niggle developed in my LHS shin. Grrrr. Of course I thought that my shins had already had enough and that I would soon be waving my companions off into the distance. Well, the strangest thing happened. It went away. Never before has a shin-niggle gone away. Happy days. My LHS calf was feeling a little tight as we passed through Rose Bay so The Owl and I stopped to stretch (one for all…) before tackling HBH. Caro and Lulu at this stage ran off into the distance and powered up the Hill.
I have to admit (and I feel almost like I shouldn’t be saying this) and it was no doubt due to our very comfortable (read: slowish) pace, I never really felt pushed or uncomfortable during the second half of the run. This is no doubt thanks to the support and pacing efforts of Wobbly Man and that The Owl and I ran most of it side-by-side or one of us just slightly in front of the other. Without the support of both, I would not have achieved what I did today.
We slowly ticked off the kms and counted down until 13km where we knew the cheersquad would be. It was wonderful to see – and hear – them as we went past. Wobbly, Owl and I made a pinkie-swear somewhere (early) in the second half that we would finish together. We caught Lulu not far from the finish and we all finished hand-in-hand. An amazing experience
I, of course, forgot to turn my watch off. The timing card read 106.40 but Garth tells us it was closer to 91.52. Once we passed through the drinks station, I left them to go and collect my bags. As I headed over to the grass to stretch for 20mins I bumped into the cheersquad and met my shin splint mentor Gronk for the first time and said hello to Tesso, Superflake and JD. After a stretch, some jellybeans and a banana, I had planned to go and stand in the water for 10mins to give my shins a bit of relief. I lasted a grand total of 1min. It was just too cold. And I managed to get my butt drenched in the process. So I headed over to the Striders tent for a chat and met (albeit) briefly Nick, CJ, Flash Duck and Aki. It was then off to the pub for a quiet drink where I finally tracked down Mr Jen and found out that we only just caught him. He ran a 107.?? so we must have passed him very close to the finish line. Mr Jen and I left the pub and caught up with friends for a meal, before heading home.
I’m still find myself shaking my head. My run today so was far beyond what I expected and what I thought I was capable of. I am almost astounished.
And how did I feel now? Bloody brilliant and bloody tired. My only ‘niggle’ is that my RHS hip flexor is a little tight. My shins are fine, good, excellent in fact – no tenderness at all. I can’t believe it (but I will ice them tonight just to be sure...) I can't begin to decribe how happy I am.
So my incredible week in review (it’s been an emotional rollercoaster this week):
Walk: 1 (1 hour)
Spin: 1
Satan: 2
Cardio: 2 x 30mins
(Edit: I can't believe I left this out)
Running: 1 (14kms non-stop baby!)
The week ahead:
Satan is away until Wednesday this week – so in light of today’s efforts I’ve decided on a recovery week:
Monday: rest
Tuesday: walk to work (1 hour) + pilates
Wednesday: appointment with the witchdoctor – otherwise a rest day
Thursday: walk to work (1 hour) + Satan
Friday: spin (30mins)
Saturday: rest
Sunday: run (20mins)
So a question for the wonderfully wise CR-blogging community – where on earth do I go with my training now ??? My last week of solid running consisted of 15min/23mins/25mins Tuesday/Thursday/Saturday. However today I ran 14kms reasonably comfortably. Do I go back to, and continue to build on, my existing program or do I bump it up ???? Help.
Off to bed. Very sleepy now :-D
Friday, August 12, 2005
Thursday, August 11, 2005
Wow
Wow. What an amazing response to yesterday's post. I can't begin to thank everyone who has left a message. It really means a lot to me - thank you.
I headed to the gym this morning for a cardio session. I had planned to do a 20mins run followed by 15mins on the bike. However I decided to be cautious and instead only did a 10mins run (@ 6.30min/kms pace) followed by 25mins on the bike (10+kms). My legs were dead by the end of the session. The shins seem ok but I will continue to stretch and ice them over the next few days. As for the C2S, I will do it - after all, I've bought the t-shirt; I can't wear it if I haven't finished it!. I'll start out running, as planned, with Wobbly and Owl, but I will walk if my shins flare up (repeat Jen: walking is not a failure). I will also take myself off to see the witchdoctor next week to see if he can shed some light on my problems...
Was then back at the gym at 2pm to see Satan, this time for a killer upper body session. I could hardly lift my arms to push my glasses back up my nose by the end of the session - t'was a circuit of:
* assisted chin ups
* straight arm prone holds
* rotator cuff stuff
* bicep curls
* reverse flyes,
repeated 3 times. Really tough. My shoulder (which had a niggle or two last week) was fine.
I had planned to walk to work in the morning to stretch out my legs but, quite honestly, work has been crazy this week and I'm buggered. So a rest day Friday, a short walk on Saturday to stretch my legs (I always feel crap the day after a rest day; weird I know) and then the C2S on Sunday.
Edit: I am (almost) looking forward to the C2S now. Went to bed last night with my left shin covered in Nurofen gel and clingwrap (!) - very sexy (not) - but no tenderness on it this morning. I'm off to see the witchdoctor next Wednesday morning.
I headed to the gym this morning for a cardio session. I had planned to do a 20mins run followed by 15mins on the bike. However I decided to be cautious and instead only did a 10mins run (@ 6.30min/kms pace) followed by 25mins on the bike (10+kms). My legs were dead by the end of the session. The shins seem ok but I will continue to stretch and ice them over the next few days. As for the C2S, I will do it - after all, I've bought the t-shirt; I can't wear it if I haven't finished it!. I'll start out running, as planned, with Wobbly and Owl, but I will walk if my shins flare up (repeat Jen: walking is not a failure). I will also take myself off to see the witchdoctor next week to see if he can shed some light on my problems...
Was then back at the gym at 2pm to see Satan, this time for a killer upper body session. I could hardly lift my arms to push my glasses back up my nose by the end of the session - t'was a circuit of:
* assisted chin ups
* straight arm prone holds
* rotator cuff stuff
* bicep curls
* reverse flyes,
repeated 3 times. Really tough. My shoulder (which had a niggle or two last week) was fine.
I had planned to walk to work in the morning to stretch out my legs but, quite honestly, work has been crazy this week and I'm buggered. So a rest day Friday, a short walk on Saturday to stretch my legs (I always feel crap the day after a rest day; weird I know) and then the C2S on Sunday.
Edit: I am (almost) looking forward to the C2S now. Went to bed last night with my left shin covered in Nurofen gel and clingwrap (!) - very sexy (not) - but no tenderness on it this morning. I'm off to see the witchdoctor next Wednesday morning.
Wednesday, August 10, 2005
Oh this feels so crazy....
I have a strange 'relationship' with spin classes (it's a random thoughts kind of day, bear with me). Part of my brain dreads them because they chew me up and spit me out; I find them really tough mentally not to mention the jelly legs at the end of the class. On the other hand, I can honestly say that I have never thought of not getting out of bed to get to a class with SSI. And the more tired I feel on the morning of a class, the stronger I feel during the class. Strange, very strange.
Anyhoo, t'was a 30mins spin class with the Satanic Spin Instructor at 6.40am this morning that seemed to go very quickly. One minute we were warming up; the next it was over. Unfortunately the powers-that-be at the gym have again messed with the timetable so there will be no spin classes on Wednesday mornings. Grrrrrr. Maybe I'll sleep in on Wednesday mornings.....or then again, maybe not.
I must admit to feeling a little stressed/not really giving a shite about the C2S this Sunday (I can hear the collective gasp from the audience right now). No doubt a combination of a limited preparation (a 23min trail (long) run does not a C2S make), the shin flare up this week and a basic fear as to how my shins are going to cope with running on the road for 14kms (I haven't been on the road for months....). Blah, blah, blah, blah. I could sleep in on Sunday morning for all I care right now.
Off to see Satan @ 2pm - Satan had a lower leg session lined up for me, very similar to the session last week. A circuit of:
* lunges with knee lift
* adductor stuff
* abductor stuff
* straight prone hold
* rotator cuff stuff,
repeated twice. A tough session but really enjoyable. Tomorrow is another tough day - 35mins cardio session in the morning (including 20mins easy run on the treadmill with my fingers crossed) followed by another session with Satan at lunch.
Anyhoo, t'was a 30mins spin class with the Satanic Spin Instructor at 6.40am this morning that seemed to go very quickly. One minute we were warming up; the next it was over. Unfortunately the powers-that-be at the gym have again messed with the timetable so there will be no spin classes on Wednesday mornings. Grrrrrr. Maybe I'll sleep in on Wednesday mornings.....or then again, maybe not.
I must admit to feeling a little stressed/not really giving a shite about the C2S this Sunday (I can hear the collective gasp from the audience right now). No doubt a combination of a limited preparation (a 23min trail (long) run does not a C2S make), the shin flare up this week and a basic fear as to how my shins are going to cope with running on the road for 14kms (I haven't been on the road for months....). Blah, blah, blah, blah. I could sleep in on Sunday morning for all I care right now.
Off to see Satan @ 2pm - Satan had a lower leg session lined up for me, very similar to the session last week. A circuit of:
* lunges with knee lift
* adductor stuff
* abductor stuff
* straight prone hold
* rotator cuff stuff,
repeated twice. A tough session but really enjoyable. Tomorrow is another tough day - 35mins cardio session in the morning (including 20mins easy run on the treadmill with my fingers crossed) followed by another session with Satan at lunch.
Tuesday, August 09, 2005
Cardio + pilates
I had a HUGE dinner last night and (of course) woke up this morning absolutely ravenous !! Love the way the body works.
I headed to the gym early this morning for a cardio session - 17mins run on the treadmill (7mins @ 6.30min/km; 10mins @ 6min/km pace) followed by 13mins on the bike (L5 @ 105RPMs) for a total of 30mins + 20 mins of stretching.
I've come to realise that my shins can flare up because (a) I've been wearing high heels too often and not stretching enough or (b) for no apparent reason. Today, it's the latter. Slight shin tenderness on my left leg so lots of ice and voltaren over the next few days. Hopefully my shin tenderness now is in lieu of any soreness on Sunday...fingers crossed.
Heading back to the gym for pilates at lunch....well, that was the plan but once again something urgent cropped up at work and I didn't make it. Grrrr. Hate it when life gets in the way.
I headed to the gym early this morning for a cardio session - 17mins run on the treadmill (7mins @ 6.30min/km; 10mins @ 6min/km pace) followed by 13mins on the bike (L5 @ 105RPMs) for a total of 30mins + 20 mins of stretching.
I've come to realise that my shins can flare up because (a) I've been wearing high heels too often and not stretching enough or (b) for no apparent reason. Today, it's the latter. Slight shin tenderness on my left leg so lots of ice and voltaren over the next few days. Hopefully my shin tenderness now is in lieu of any soreness on Sunday...fingers crossed.
Heading back to the gym for pilates at lunch....well, that was the plan but once again something urgent cropped up at work and I didn't make it. Grrrr. Hate it when life gets in the way.
Monday, August 08, 2005
Walk this way
With another long lunch with clients and dinner with my folks tonight, my only opportunity for exercise today was my now-standard Monday morning walk to work (1hr 2mins - approx. 8kms) (a weekly 8am meeting makes any other form of exercise a logistical nightmare!). A slightly cool albeit stunning sunrise this morning. A glorious way to start the day (though I hope it is a little warmer on Sunday morning...)
Edit: 1 week and 1kg down; 1kg to go. I know its largely fluid and very little fat, but still - who doesn't like to see the scales go down ??
Edit: 1 week and 1kg down; 1kg to go. I know its largely fluid and very little fat, but still - who doesn't like to see the scales go down ??
Sunday, August 07, 2005
Dear Buddha
Saturday 6 August
We were meeting friends for breakfast at 10am this morning so I decided to get up early and get my run in before breakfast. I walked down to Clifton Gardens to warm up then set out on the trail around to the zoo. A stunning, clear morning on the harbour. I never cease to be amazed and humbled by the beauty of our harbour. Apart from a strong head wind from the south as I rounded Bradleys Head, it was a great morning for a run. Today’s aim was 23mins and at 22.30, I realised that I was close to the end of the trail near the zoo so I picked up the pace in the hope that I would make it to the end of the trail within 23min– close but not quite: 23.08 in total (+ 40mins walk to/from the trail). Another very comfortable and easy run with no calf/shin problems whatsoever (I will ice my shins tonight just to be sure). Happy days
Sunday 7 August
Rest day.
Week in review:
In reviewing this week, I’ve just realised that I forgot to blog about Tuesdays session (opps). A good week. I felt well rested and strong!
Spin: 2
Weights sessions with Satan: 2
Run: 3
Walk: 1 (1 hour)
The week ahead:
Dear Buddha. I have been obeying the 10% rule down to the minute recently. I’ve been running on soft surfaces; stretching & strengthening my calves and shins and icing when necessary. In light of all these efforts, dear running Buddha I ask for your forgiveness this week when I will break the 10% BIG TIME ! I don’t remember the last time I ran on a hard surface so I’m a little scared as to how my shins will handle 14kms on the road (not to mention my preparation is a little lacking...understatement of the year!) – but I guess all I can do is make sure I focus on stretching my calves this week (oh, and crossing my fingers and icing my shins when I get home!!!) :
Monday: walk to work (1 hour)
Tuesday: cardio session (17mins run/15mins bike) + Pilates
Wednesday: Spin + Satan
Thursday: cardio (20mins run/15mins bike) + Satan
Friday: walk to work (1 hour)
Saturday: rest
Sunday: my first ever fun run, the City 2 Surf !
Speaking of the C2S, a question for bloggers – I’ve got the gear sorted for Sunday but what on earth do I eat beforehand ??? I don’t normally eat before a morning exercise session so I’ve got absolutely no idea….help (and your good shin thoughts) is greatly appreciated !!
We were meeting friends for breakfast at 10am this morning so I decided to get up early and get my run in before breakfast. I walked down to Clifton Gardens to warm up then set out on the trail around to the zoo. A stunning, clear morning on the harbour. I never cease to be amazed and humbled by the beauty of our harbour. Apart from a strong head wind from the south as I rounded Bradleys Head, it was a great morning for a run. Today’s aim was 23mins and at 22.30, I realised that I was close to the end of the trail near the zoo so I picked up the pace in the hope that I would make it to the end of the trail within 23min– close but not quite: 23.08 in total (+ 40mins walk to/from the trail). Another very comfortable and easy run with no calf/shin problems whatsoever (I will ice my shins tonight just to be sure). Happy days
Sunday 7 August
Rest day.
Week in review:
In reviewing this week, I’ve just realised that I forgot to blog about Tuesdays session (opps). A good week. I felt well rested and strong!
Spin: 2
Weights sessions with Satan: 2
Run: 3
Walk: 1 (1 hour)
The week ahead:
Dear Buddha. I have been obeying the 10% rule down to the minute recently. I’ve been running on soft surfaces; stretching & strengthening my calves and shins and icing when necessary. In light of all these efforts, dear running Buddha I ask for your forgiveness this week when I will break the 10% BIG TIME ! I don’t remember the last time I ran on a hard surface so I’m a little scared as to how my shins will handle 14kms on the road (not to mention my preparation is a little lacking...understatement of the year!) – but I guess all I can do is make sure I focus on stretching my calves this week (oh, and crossing my fingers and icing my shins when I get home!!!) :
Monday: walk to work (1 hour)
Tuesday: cardio session (17mins run/15mins bike) + Pilates
Wednesday: Spin + Satan
Thursday: cardio (20mins run/15mins bike) + Satan
Friday: walk to work (1 hour)
Saturday: rest
Sunday: my first ever fun run, the City 2 Surf !
Speaking of the C2S, a question for bloggers – I’ve got the gear sorted for Sunday but what on earth do I eat beforehand ??? I don’t normally eat before a morning exercise session so I’ve got absolutely no idea….help (and your good shin thoughts) is greatly appreciated !!
Friday, August 05, 2005
Winter is back !
A chilly (but clear) morning in Sydney today.
This morning I had a sleep-in....I didn't have to be at the gym for a spin class with the Satanic Spin Instructor until 7.15am! Another great & tough class (30mins) from SSI which I followed up with 20mins of stretching. Recently my legs have been feeling like lead during spin classes but not today - I felt great and was really able to push the resistance right up, particularly during the standing hill climbs. The seated hill climbs still screw me but I'll get there. I think making sure most of my heavier sessions are 24hours apart has made a real difference in my recovery times, as has the fact that I've caught up on my sleep post-TdF.
Run tomorrow before a rest day on Sunday.
This morning I had a sleep-in....I didn't have to be at the gym for a spin class with the Satanic Spin Instructor until 7.15am! Another great & tough class (30mins) from SSI which I followed up with 20mins of stretching. Recently my legs have been feeling like lead during spin classes but not today - I felt great and was really able to push the resistance right up, particularly during the standing hill climbs. The seated hill climbs still screw me but I'll get there. I think making sure most of my heavier sessions are 24hours apart has made a real difference in my recovery times, as has the fact that I've caught up on my sleep post-TdF.
Run tomorrow before a rest day on Sunday.
Thursday, August 04, 2005
Is it really winter ?
Another gloriously balmy morning in Sydney. Unfortunately out my window I can see the change rolling in as we speak. Can't complain though - we have had sensational weather in Sydney now for about 3 weeks.
Up early (again) for a cardio session in the gym: an easy and comfortable 17mins run (@ 6min/km pace) followed by 15mins on the bike (L5 @ 100RPMs), then 20mins of stretching. No problems to report - shin/calves are fine but I will ice them tonight just to be sure. A great session and now I'm wearing my snazzy new dress - happy gal!
Up early (again) for a cardio session in the gym: an easy and comfortable 17mins run (@ 6min/km pace) followed by 15mins on the bike (L5 @ 100RPMs), then 20mins of stretching. No problems to report - shin/calves are fine but I will ice them tonight just to be sure. A great session and now I'm wearing my snazzy new dress - happy gal!
Wednesday, August 03, 2005
Spin + Satan
Up early this morning for the 6.40am spin class (30mins) with the Satanic Spin Instructor. SSI wasn't able to offer us the additional 15mins this morning thanks to a timetabling mistake by the 'powers that be' at the gym. Oh well - not at all fussed today. My legs felt pretty beat up after yesterday's massage (normally I'd have a rest day after a massage but my timetable this week just didn't allow for it) and I don't think my glutes have ever screamed as much as they did this morning. Fortunately it sounds like the spin classes are going back to 45mins in a couple of weeks which will be good. 30mins doesn't quite cut it (what, masochistic - me ?)
I've picked a good week to clean up my eating. We have had birthday cake in the office every day this week and not only have I not had any of it, I haven't been tempted to either. It's amazing what happens when you focus your attention on a goal. However I have a client lunch tomorrow (you know, one of those long boozy lunches which no-one really has time for) which makes eating 'cleanly' a lot more difficult...
Weights session with Satan at 2pm. My lower body got the reprieve today after Monday's session (my adductors are still sore!). Today's session consisted of a circuit of:
* straight arm lat pulldowns
* reverse flyes
* assisted chin ups
* rotator cuff moves
* straight arm plank move,
repeated 3 times. Another tough session. My RH shoulder (which I had problems with last year) is good; a few days ago I thought that I had strained/damaged/pissed off my rotator cuffs again but it seems ok today. Will make sure it gets some rest and some rotator cuff moves before seeing Satan again on Monday. I had been thinking of adding a swim to my weekly schedule but I'll give my shoulder a few weeks to settle down.
I've picked a good week to clean up my eating. We have had birthday cake in the office every day this week and not only have I not had any of it, I haven't been tempted to either. It's amazing what happens when you focus your attention on a goal. However I have a client lunch tomorrow (you know, one of those long boozy lunches which no-one really has time for) which makes eating 'cleanly' a lot more difficult...
Weights session with Satan at 2pm. My lower body got the reprieve today after Monday's session (my adductors are still sore!). Today's session consisted of a circuit of:
* straight arm lat pulldowns
* reverse flyes
* assisted chin ups
* rotator cuff moves
* straight arm plank move,
repeated 3 times. Another tough session. My RH shoulder (which I had problems with last year) is good; a few days ago I thought that I had strained/damaged/pissed off my rotator cuffs again but it seems ok today. Will make sure it gets some rest and some rotator cuff moves before seeing Satan again on Monday. I had been thinking of adding a swim to my weekly schedule but I'll give my shoulder a few weeks to settle down.
Monday, August 01, 2005
Back on track....
Feeling fabulous today.
Left home at 6.15am this morning to walk to work (1hr 4mins; approx. 8kms). An orange sunrise and another beautiful, calm and still Sydney winters morning. The view from the Harbour Bridge was magical. Nice way to start the day.
Satan @ 2pm. Managed to escape from the office at 2pm to see Satan. Satan was in fine form telling me "We have a bondage day today" as she strapped my leg into the cable machine (minds out of the gutter please boys!). My upper body got a reprieve today as my lower body copped a Satan-special circuit of:
* lunge with a knee lift
* abductor on cable machine
* adductor on cable machine
* rotator cuff exercises;
* prone hold with straight arms,
repeated twice. T'was a tough session; my legs have felt like jelly all afternoon.
I had been hoping to get out of the office at a decent hour to attend a presentation by Doug Scott, a mountaineering guru (I am addicted to all things related to Everest), but yes, you guessed it, work has got in the way yet again. Grrrrrr.
Left home at 6.15am this morning to walk to work (1hr 4mins; approx. 8kms). An orange sunrise and another beautiful, calm and still Sydney winters morning. The view from the Harbour Bridge was magical. Nice way to start the day.
Satan @ 2pm. Managed to escape from the office at 2pm to see Satan. Satan was in fine form telling me "We have a bondage day today" as she strapped my leg into the cable machine (minds out of the gutter please boys!). My upper body got a reprieve today as my lower body copped a Satan-special circuit of:
* lunge with a knee lift
* abductor on cable machine
* adductor on cable machine
* rotator cuff exercises;
* prone hold with straight arms,
repeated twice. T'was a tough session; my legs have felt like jelly all afternoon.
I had been hoping to get out of the office at a decent hour to attend a presentation by Doug Scott, a mountaineering guru (I am addicted to all things related to Everest), but yes, you guessed it, work has got in the way yet again. Grrrrrr.
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